WOD Pre-K

Skill work: See-Saw Press: Set a pull up bar with a jumprope looped over it so that athletes can sit on the floor under it with legs outstretched and reach the handles. Have them practice pulling on the ends so that as one hand goes up to “press up the sky”, the other l

Skill work: Press Down the Ground: One at a time, athletes kick up or walk up into a handstand position at the wall. Trainer holds athletes ankles as needed to provide assistance for safe lowering to the top of the head and pressing back up into a handstand. Focus on holding a hollow

Skill work: Elbows to the Wall Drill: Athletes stand facing the wall in their press setup position. Walk forward until elbows just touch the wall without leaning into it. Shift weight to heels, look straight ahead at wall, and press/push press, making sure the head does not get closer

Warm up: 3 Rounds 10 sec Squats 10 sec Donkey kicks 10 sec Jumping Jacks Skill work: Waiter tray Relay: Hold a plastic lid with a beanbag balanced on top in the overhead position like a waiter holding a tray. Relay style, travel around the cone and back without dumping the tray. Wo

The Press series focuses on creating a stable platform out of the torso and lower body in order to efficiently push something up overhead. Since we work exclusively with dumbbells (versus barbells) in the Kids class, there is an increased requirement for shoulder stabilization as the

Skill work: Monkey Slides: Shuffle from one end of the pull up bar to the other Warm up: “Whistle” Drill Bear Crawl & Crab Walk “Dead bug” & Burpee WOD: AMRAP in a given amount of time of Monkey Slide 6ft Side Shuffle Shuttle Run 5yds -> 10yds 5 Don

Skill work: Knee ups Warm up: Skip to my Lou: When the music is on, skip. When it stops, FREEZE! WOD: AMRAP in a given amount of time of the following. Start each round suspended from the pull up bar. When the trainer calls out a movement, drop from the bar and run to complete the s